Improve Running Form: the Lean Forward Effect - Seth James DeMoor

Quick Summary of “Improve Running Form: the Lean Forward Effect” from Seth James DeMoor

This is a quick summary of Improve Running Form: the Lean Forward Effect from the Seth James DeMoor channel. It’s a great watch — we’re breaking it down so you can try the workout today. Be sure to check out the full video for all the details.

Key Points

• Lean forward, don’t lean back: leaning back puts you on the brakes and encourages heel‑striking. A slight forward lean encourages a mid‑/fore‑foot strike, which can make you faster.
• Use resistance bands to train the body to stay upright while leaning, strengthening core and knee‑drive, and teaching the foot to land under the body.
• Eyes up, arms high: keep the gaze forward, arms high, and maintain a tall, straight posture throughout the drills.
• Practice balance and toe‑off: the band forces you to trust your legs and toes to catch you, improving balance and foot strike.

Workout Example

1. Banded March (Core + Lean) – Band overhead, back straight.
   • 2 × 30 seconds marching with arms up, eyes forward.
2. Banded Overhead Skip – Alternate legs.
   • 30 seconds per leg, hold the top for 1‑2 seconds (boom‑boom).
   • Switch legs every 30 seconds.
3. Banded Knee Drive – Band around knees, waist‑height.
   • 3 × 10 reps each leg (start single‑leg, progress to alternating).
   • Focus on knee drive, eyes up, toes lifting off the ground.
4. Shimmy Lean – Band lower to waist, tight but not pulling you back.
   • Run in place, knees up, hold top for 1‑2 seconds, repeat for 30 seconds each side.
5. Full‑Length Lean Run – Band overhead, lean forward while running.
   • 1 minute continuous (or 2‑3 sets if you’re ambitious).
   • Keep tall, arms high, eyes forward, maintain knee‑drive.

Practical Tips

• Set a timer for each 30‑second interval to stay on schedule.
• Start with a light band; increase tension as you get comfortable.
• Keep your eyes up – it’s the hardest part but essential for proper posture.
• Focus on landing mid‑foot/fore‑foot, not on the heel.
• Use the drills as a warm‑up or a form‑focused finisher after a run.

Closing Note: Give these lean‑forward drills a try and tweak the timing or band tension to match your own paces in the Pacing app. Happy running—lean forward, stay tall, and keep moving faster! 🚀

References

• Improve Running Form: the Lean Forward Effect - YouTube (YouTube Video)

Workout - Forward Lean Form Drills

• 10min @ 12'00''/km
• 30s @ 6'00''/km
• 30s @ 6'00''/km
• 30s @ 6'00''/km
• 30s @ 6'00''/km
• 30s @ 6'00''/km
• 5min @ 12'00''/km

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